If you're looking for a healthy, delicious dip that's perfect for serving with veggies or crackers, look no further than Roasted Cauliflower Hummus! It's lower in overall calories and carbs than traditional hummus, but the taste and texture are every bit as irresistible as the original. (seriously, this dip is addicting!) Roasting the cauliflower gives the hummus a rich, deep flavor while garlic, lemon, tahini, and seasoning come together to make your taste buds sing.
Though I've never been a traditionalist in my kitchen, I'll admit that this Cauliflower Hummus surprised me. I enjoy classic hummus, and I expected the cauliflower variation to be more "hummus-inspired."
The roasted cauliflower does a beautiful job standing in for chickpeas and creating a dip that is every bit as delicious as the original. Try it once and trust me, you'll be addicted like I am!
It makes a great snack, but truth be told, I've been known to make a meal of it.
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This recipe is adapted from my fourth cookbook, Everything Vegetarian.
Why Cauliflower Hummus?
While chickpeas have health benefits (and I love them), they belong to the legume family. This legume-free cauliflower hummus will be easier to digest for some people.
Using cauliflower as the base makes this hummus lower in overall calories and carbs. I always appreciate being able to enjoy a larger serving size!
Because this Roasted Cauliflower Hummus recipe tastes so much like the classic version, it's great for parties or game-day spreads.
If you serve it with veggies (like cucumber, celery, red pepper, or carrots), crackers, and pita, most people will never know the difference.
Ingredients for Making Cauliflower Hummus Recipe
- Cauliflower - You want 1 head of cauliflower chopped into florets.
- Oil - I like to use avocado oil because of the higher smoke point. You could use regular olive oil, but I don't recommend extra-virgin.
- Garlic - I highly recommend mincing your own to really give your hummus the best punch of flavor. For a fun twist, I sometimes use roasted garlic.
- Lemon juice - You want ¼ cup plus extra in case you need to thin out the Cauliflower Hummus Dip.
- Tahini - This Middle Eastern condiment is made from sesame seeds that have been toasted and ground into a paste.
- Seasoning - Cumin, salt, and pepper will deepen the flavor of the hummus. You can sprinkle Everything seasoning, Za'atar, or sesame seeds on top for serving.
Tips & Tricks
- If you would like a thinner dip after processing, add 1 tablespoon at a time of additional lemon juice or water until your hummus reaches the right consistency.
- You can also steam your cauliflower instead of roasting it, but keep in mind that the flavor won't be quite as deep and the dip will have more moisture.
- For a pop of color and added flavor, sprinkle the Roasted Cauliflower Hummus with smoked paprika or fresh chopped parsley before serving. Or you can sprinkle it with sesame seeds.
- Healthy Zucchini Chips get their crunch from being baked and are perfect for dipping!
- If you're craving Middle Eastern flavors, Quinoa Tabbouleh is a gluten-free twist on a classic.
- Skip the sauce and serve these Grilled Vegetable Quinoa Wraps with Roasted Cauliflower Hummus instead.
Frequently Asked Questions
Traditional hummus made with chickpeas, also known as garbanzo beans, is not considered a low-carb dish. A cup of chickpeas will have 42 grams of carbs with 8 grams of fiber.
By making Hummus with cauliflower instead of chickpeas, however, we can drastically reduce the amount of carbohydrates in this dip.
It's a simple switch that's great for anyone trying to follow a lower carb way of eating or trying to reduce calories.
Either method will work for this easy Cauliflower Hummus. Personally, I like to roast the cauliflower for a fuller flavor and less moisture.
Tools Needed to Make Roasted Cauliflower Hummus
- Baking sheet
- Parchment paper
- Food processor
- Measuring spoons
You can store Roasted Cauliflower Hummus in an airtight container in the refrigerator. It will keep for up to five days.
Can you freeze cauliflower hummus?
Yes! If you're looking for longer storage, it will keep in the freezer for about 3 months. I recommend freezing hummus in individual portions so you only have to thaw as much as you need at one time.
How to Make Cauliflower Hummus
Preheat the oven to 400 degrees F. Like a baking sheet with parchment paper.
Arrange the cauliflower florets on the baking sheet. Drizzle with avocado oil, then toss to coat and season with salt and pepper. (If you prefer, you can toss everything in a bowl.)
Bake the cauliflower for 20 minutes until fork tender.
Transfer the cauliflower to a food processor. Add the garlic, lemon juice, tahini, and cumin, then process until smooth, about 2 minutes. (Scrape down the sides as necessary.)
If necessary, add 1 tablespoon at a time of additional lemon juice or water until the hummus reaches your desired consistency.
Sprinkle with seasoning and serve with sliced vegetables or crackers
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- Four-ingredient Horseradish Dill Schmear is packed with flavor and great for outdoor entertaining.
- Avocado Cream is a lighter take on guacamole that's every bit as smooth and delicious.
- You'll love Slow Cooker Refried Bean Dip for an easy and healthier alternative to the original!
- Food Processor
- 1 head cauliflower cut into florets
- 1 tablespoon avocado oil
- Salt and pepper to taste
- 1 teaspoon minced garlic
- ¼ cup fresh lemon juice
- ⅔ cup tahini
- 1 teaspoon ground cumin
- Everything seasoning Za'atar, or sesame seeds, for serving
- Preheat oven to 400 degrees. Like a baking sheet with parchment paper.
- Arrange the cauliflower on the baking sheet and drizzle with avocado oil. Toss to coat. Season with salt and pepper. Bake for 20 minutes, until tender.
- Transfer the cauliflower to a food processor and add garlic, lemon juice, tahini, and cumin. Process until smooth, about 2 minutes.
- If you would like a thinner dip, add additional lemon juice or water, 1 tablespoon at a time until the desired consistency is reached.
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